FlexBicep Curls
Muscles worked
- Biceps Brachii
- Brachialis
- Brachioradialis
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesStrength, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Stand tall with a dumbbell in each hand at your sides, palms facing forward. Keep your elbows tucked close to your torso.
Movement
Curl the weights toward your shoulders by contracting your biceps. Squeeze hard at the top, then slowly lower to the starting position.
Form Tip
Avoid swinging your body or using momentum. Focus on a full range of motion, fully extending the arm at the bottom.
Increase Difficulty
Use a 'Zottman' grip (rotate palms down on the descent) or slow the eccentric phase to 3-4 seconds.
Decrease Difficulty
Perform the curls seated or use alternating arms to focus on each side.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.